6-week beginner running plan

12.29.2013



























































As promised to myself, as soon as I arrived in New-Zealand, I started the good habits again: drinking 1.5 lt of water/day, eat more fruits and vegetables, avoid eating gluten and start running again.
Each day I run I feel excited, hopeful and scared at the same time....
Excited to run again and doing something positive for my well-being, hopeful that soon I will feel better and scared that I will feel as down as I felt last November when I got hit by depression but at the same time, I know that if I keep eating healthily and work out regularly, I will be fine.
My sister sent me this running plan for beginners that is really good. It's for beginners and although I used to run 10K a while back, I haven't run for over 12 months so rather than going for a 20 min run straight away and ache, I decided to do it gently.
Each day I run, I feel great. 
The plan is in French so I've translated it for you. It's normally over 6 weeks but I'm doing it over 6 days just because I know I can, I want to and I gave myself 3 weeks in NZ to put myself back on tracks before heading back to London.

WEEK 1
Run 1:
Walk 10 min then run 6 x 2 min and walk 1 min between each run.

Run 2: 
Walk 10 min then run 5 x 3 min and walk 1 min between each run.

WEEK 2
Run 3:
Walk 8 min then run 4 x 4 min and walk 1 min between each run.

Run 4:
Walk 8 min then run 4 x 5 min and walk 1 min between each run.

WEEK 3
Run 5:
Run 2 x 6 min then 2 x 5 min and walk 1 min 30 between each run.

Run 6:
Run 2 x 8 min then 3 x 4 min and walk 1 min 30 between each run.

WEEK 4
Run 7:
Run 12 min, 10 min and 8 min and walk 2 mins between each run.

Run 8:
Run 2 x 10 min and 2 x 5 mins and walk 2 mins between each run.

WEEK 5
Run 9:
Run 15 min and 3 x 5 mins and walk 2 mins between each run.

Run 10:
Run 20, 10 and 5 min and walk 2 mins between each run.

WEEK 6
Run 11:
Run 25 min and 2 x 5 min and walk 2 mins between each run

Run 12:
Run 30 min. Congratulations!!! You've made it!!

(C) Image from Good Health Choices New-Zealand magazine

LEAVE A COMMENT THANKS!

2 LEAVE A COMMENT:

stylencritics said...

your running plan seems very nice, i will try it. thank you & Happy New Year!!

Anonymous said...

Thanks for sharing this, Karine. To most of us who read your blog your life seems so perfect in every way and you come across as so immensely positive.To admit to feelings of depression makes us feel not alone.

 

BODIE and FOU★ Le Blog | Effortless chic | French Interiors | Inspiring Design © All rights reserved . Design + Development by Ana Degenaar